Multi-Sport Program

Rosario Training

Strength & Conditioning, Multi-sport
Coach
Ian Rosario

This program is designed for people who are new to the weight room and are wanting to train in a way that will enhance their athletic performance. It will be an 8 week, 4 days per week program. Each day will be total body. Take note that because this is a beginner program, there will be a high number of repetitions in the initial weeks. This is in order for you to build foundational strength and to practice movements you may be unfamiliar with. Percentages may not be as useful in this program as you most likely do not have a base 1RM to use, instead, choose weights that will be challenging to you for the prescribed number of reps, but that will not lead to failure. If you have a fairly recent 1RM, you can utilize the percentages. Focus on quality over quantity. Make every rep a good rep, and do not sacrifice quality in order to reach a desired number of reps. 7 good reps is better than 12 sloppy ones.

$45
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Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Squat Rack // Barbell // Bench // Dumbbells
Recommended
Kettlebells // Bands // Slam ball // Cable Machine
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Back Squat

4 x 15 @ 50, 55, 60, 65 %

A2

Box Jump

4 x 4

B1

DB Shoulder Press

3 x 15

B2

DB Lateral Raise

3 x 15

B3

DB Front Raise

3 x 15

C1

Lat Pulldown

4 x 15

C2

Band Face Pull

4 x 15

C3

Bent Over Rear Delt Fly

4 x 15

D1

Lateral Lunge

3 x 6

D2

Side Plank w/Leg Lift

3 x 12

D3

Dead Bug

3 x 5

Monday
Week 1 Day 2

A1

Bench Press

4 x 15 @ 50, 55, 60, 65 %

A2

Push-Up

12, 10, 8, 6

B1

DB Reverse Lunge

4 x 7

B2

Split Squat Jump

4 x 4

B3

Skaters

4 x 4

C1

Standing Single Arm Cable Row w/Squat

4 x 7

C2

T-Bar Row

4 x 15

C3

Band Pull-Apart

4 x 10

D1

Plank w/Shoulder Taps

3 x 0:45

D2

Bird Dog

3 x 7

D3

Banded Scapular Retraction

3 x 12

Tuesday
Week 1 Day 3

A1

Trap Bar Deadlift

4 x 12 @ 50, 55, 60, 65 %

A2

Goblet Squat

4 x 15

B1

Seated Cable Row

4 x 15

B2

1-Arm DB Row

4 x 15

C1

Single Arm DB Bench Press

3 x 15

C2

Front Plate Raise

3 x 15

D1

Single Leg RDL

3 x 8

D2

1/2 Kneeling KB Halo

3 x 5

D3

Plank

3 x 0:45

Wednesday
Week 1 Day 4

A1

Chin-Up

9, 7, 5, 7, 9

A2

Incline DB Bench Press

4 x 15

B1

Squat Jump

3 x 8

B2

Med Ball Slam

3 x 12

B3

Split Stance Rotational MB Slam

3 x 7

C1

TRX Row

3 x 15

C2

Banded Tricep Pushdown

3 x 15

C3

Banded Bicep Curls

3 x 15

D1

Reverse Crunch

3 x 15

D2

Hollow Hold

3 x 0:30

D3

Single Leg KB Pass

3 x 8

Coach
More from Rosario Training
coach-avatar Ian Rosario

B.S. in Kinesiology. Strength and Conditioning coach. Lifelong martial artist.

Multi-Sport Program
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